Oxidative Stress 101: What It Is, What Causes It, and How to Fix It

Oxidative stress is a hot topic in longevity and functional medicine, and for a good reason—it plays a crucial role in aging, chronic disease, and overall vitality. But what exactly is oxidative stress, what causes it, and most importantly, how can you balance it for optimal health? Let’s break it down.

What Is Oxidative Stress?

Oxidative stress occurs when there’s an imbalance between free radicals (reactive oxygen species, or ROS) and antioxidants in the body. Free radicals are unstable molecules that can damage cells, proteins, and DNA, contributing to inflammation and aging.

While free radicals are a natural byproduct of metabolism, excessive oxidative stress can lead to cellular dysfunction, chronic inflammation, and various diseases, including cardiovascular disease, neurodegeneration, and cancer.

The Role of Antioxidants

Antioxidants are the body’s defense against oxidative stress. They neutralize free radicals, preventing them from causing harm. The key to longevity and cellular health is maintaining a balance between oxidative stress and antioxidant defenses.

What Causes Oxidative Stress?

Several factors contribute to oxidative stress, both endogenous (internal) and exogenous (external):

1. Lifestyle Factors

• Poor Diet – Highly processed foods, refined sugars, and unhealthy fats increase inflammation and free radical production.
• Excess Alcohol – Heavy alcohol consumption generates oxidative damage, especially in the liver.
• Smoking – Cigarettes contain thousands of toxins that trigger oxidative stress and DNA damage.
• Lack of Sleep – Sleep deprivation increases oxidative load and reduces the body’s ability to repair damage.

2. Environmental Factors

• Pollution & Toxins – Exposure to environmental toxins, heavy metals, pesticides, and air pollution contributes to oxidative stress.
• Radiation & UV Exposure – Excessive sun exposure and radiation exposure increase free radical production, leading to DNA damage.
• Chronic Infections & Toxins – Mold exposure, chronic viral infections, and gut dysbiosis can all drive oxidative stress.

3. Physiological Factors

• Chronic Stress – Elevated cortisol levels from chronic stress drive systemic inflammation and oxidative damage.
• Mitochondrial Dysfunction – Poor mitochondrial health leads to inefficient energy production and increased ROS production.
• Inflammation & Chronic Disease – Conditions like diabetes, cardiovascular disease, autoimmune disorders, and neurodegenerative diseases all have oxidative stress as a common factor.
• Excessive Exercise Without Recovery – While exercise is beneficial, excessive high-intensity training without proper recovery can lead to increased oxidative stress.

How to Balance Oxidative Stress for Optimal Health

The key is not to eliminate free radicals entirely (as they have essential roles in immune function and cellular signaling) but to optimize the body’s ability to neutralize and repair oxidative damage.

1. Optimize Nutrition with Antioxidant-Rich Foods

A whole-food, anti-inflammatory diet rich in antioxidants helps neutralize free radicals.

• Polyphenol-Rich Foods: Berries, dark chocolate, green tea, turmeric, olive oil, and dark leafy greens.
• Healthy Fats: Omega-3s from wild-caught fish, flaxseeds, and walnuts reduce inflammation.
• Cruciferous Vegetables: Broccoli, Brussels sprouts, and cauliflower support detoxification.
• Sulfur-Rich Foods: Garlic, onions, and eggs enhance glutathione production, the body’s master antioxidant.

2. Support Mitochondrial Function

• CoQ10 & PQQ: Support energy production and reduce oxidative stress in mitochondria.
• NAD+ Precursors (NMN, NR): Boost cellular repair and longevity.
• Magnesium: Essential for ATP production and mitochondrial function.

3. Reduce Toxin Exposure

• Filter Water & Air: Reduce exposure to heavy metals, fluoride, and airborne toxins.
• Use Non-Toxic Products: Choose clean beauty, household, and personal care products.
• Support Detox Pathways: Infrared sauna, sweating, dry brushing, and binders (like activated charcoal and zeolite) help remove toxins.

4. Enhance Cellular Repair & Resilience

• Glutathione Support: NAC, alpha-lipoic acid, and selenium help boost glutathione.
• Resveratrol & Quercetin: Support longevity pathways and reduce oxidative damage.
• Fasting & Autophagy: Intermittent fasting promotes cellular cleanup (autophagy) and reduces oxidative stress.

5. Manage Stress & Optimize Sleep

• Prioritize Quality Sleep: Aim for 7-9 hours of restorative sleep to allow for cellular repair.
• Meditation & Breathwork: Reduce cortisol and inflammation.
• Cold & Heat Therapy: Cold plunges and sauna therapy enhance resilience to oxidative stress.

6. Exercise Smartly

• Incorporate Strength Training & Zone 2 Cardio: Both support mitochondrial health without excessive oxidative stress.
• Avoid Overtraining: Balance high-intensity workouts with adequate recovery.

Final Thoughts

Oxidative stress is a major player in aging and chronic disease, but you have the power to balance it through lifestyle, nutrition, and targeted interventions. The goal isn’t to eliminate free radicals entirely but to create hormetic stress—a controlled level of oxidative stress that strengthens the body’s defenses (e.g., from exercise, cold therapy, and fasting) while minimizing excessive damage from environmental and lifestyle factors.

By optimizing your antioxidant defenses, reducing inflammation, and supporting mitochondrial function, you can slow down aging, enhance longevity, and improve overall health.